French-Style Cod & Vegetable Chowder
A delicious flavorful chowder loaded with vegetables and perfectly seasoned with French aromatic flavors. Healthy & filling, yet light!
Servings: 4 servings
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Ingredients
- 1 pound cod fillet use: cod loins, thick fillets
- 1 teaspoon extra virgin olive oil
- 3/4 teaspoon chili powder divided, I use Kashmiri*
- 3 tablespoons extra virgin olive oil divided
- 1 cup fresh fennel sliced 1/4" thick
- 1/2 cup leeks whites & light greens, cleaned, 1/2" pieces
- 1 cup yukon gold potatoes peeled, 3/4" cubes
- 1 cup carrots peeled, sliced 1/4" diagonally, I use heirloom colorful carrots
- 6 medium garlic cloves peeled, thickly sliced
- 2 medium bay leaves
- 1/2 teaspoon herbs de provence (can use Italian seasonings)
- 1/4 teaspoon saffron
- 2 teaspoons tomato paste
- 1/2 cup diced tomatoes (I use San Marzano type)
- 1/2 cup roasted peppers** (I use red & yellow)
- 1 tablespoon lemon juice
- 2 tablespoons dry white wine
- 2 cups fish stock*** (can use clam broth if desired)
- 3/4 cup fresh corn kernels cut from one ear
- 2 tablespoons fresh herbs parsley, basil, thyme leaves - one or all!
Instructions
COD:
- Wash and dry the cod. Cut into 12 even chunks, about 2" each. Place on a plate, rub in 1 teaspoon of evoo, sprinkle and rub in tops with 1/4 teaspoon chili powder. Refrigerate.
For the Chowder Base:
- Add 1 tablespoon evoo to a large dutch oven. Raise heat to low and add fennel, leeks and potatoes. Sauté 3 minutes. Add carrots, garlic, bay leaves, herbs de provence and 1/2 teaspoon remaining chili powder - crush saffron between your fingertips - add to pot.Cook over low heat for 2 minutes to blend all the flavors.
- Add remaining 2 tablespoons extra virgin olive oil, tomato paste, mix in with a wooden spoon. Add the tomatoes and roasted peppers - cook for 2 minutes, stirring.Add lemon juice and white wine - stir in.
- Raise heat to high - add the fish stock and bring to a boil. Reduce immediately to a low simmer, stir well and cover. Cook for 15-20 minutes, until the potatoes are cooked and tender. Uncover and nestle the fish pieces into the pot - they should be partially covered in the broth. Add the corn on top and cover.
- Cook at a simmer until the fish flakes - about 5 - 7 minutes (depending on the thickness of the fish- corn will be tender-crisp.)
To Serve:
- Remove Bay leaves. Taste for seasonings. Ladle the chowder into individual bowls. Add some flaky finishing salt to the cod if desired (it's delicious.) Garnish with parsley, basil or thyme (or all three!) I love drizzling my Basil Oil over the soup - see below.
Notes
*Kashmiri Chili Powder has a bright red color, gives you chilli flavor without the extreme heat.
**Roasted Peppers: I use Nestos roasted peppers (happily no preservatives): Cosco.
***Fish Stock: I use Bar Harbor Fish Stock... clean ingredients!
BASIL OIL: Add 1/2 cup packed clean basil leaves to a pot of boiling water. Get ready an ice bath; small bowl with ice & water. Cook basil for 10 seconds only - remove to ice bath. When cold, wring out water and pat VERY dry. Add basil & 1/2 cup evoo to a blender - blend high one minute then strain. Toss solids - keep basil oil in a glass container oil the refrigerator.
Nutrition Facts
French-Style Cod & Vegetable Chowder
Amount per Serving
Calories
336
% Daily Value*
Fat
14
g
22
%
Saturated Fat
2
g
13
%
Trans Fat
0.003
g
Polyunsaturated Fat
2
g
Monounsaturated Fat
9
g
Cholesterol
49
mg
16
%
Sodium
415
mg
18
%
Potassium
1264
mg
36
%
Carbohydrates
28
g
9
%
Fiber
5
g
21
%
Sugar
6
g
7
%
Protein
26
g
52
%
Vitamin A
6118
IU
122
%
Vitamin C
38
mg
46
%
Calcium
92
mg
9
%
Iron
3
mg
17
%
* Percent Daily Values are based on a 2000 calorie diet.